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Author Topic: Vince Gironda - Wow just wow  (Read 44639 times)
Montague
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« Reply #75 on: November 10, 2009, 01:10:21 PM »

No problem,  just out of curiousity what kind of training are you doing at the moment?

Low frequency / high volume.
Each body part is trained directly 1x / week.

 Combination of compound with some isolation work
 Mostly free weights supplemented with select machines
 Reps range from 6-15 on various exercises
 60-90 sec. rest between sets
 Focus on good form with only occasional cheat reps at the end of a
      set / Most sets stop before failure – some right at.
 Power Rack & I have become close friends – there may even be
      something more there
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LatsMcGee
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« Reply #76 on: November 11, 2009, 04:34:11 AM »

Interesting, ever do the short rest periods?  I seem to get my best results with that.  Especially on the body part splits. 
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Montague
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« Reply #77 on: November 11, 2009, 05:15:02 AM »

How short are you talking?

Under 1 min?
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LatsMcGee
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« Reply #78 on: November 12, 2009, 02:29:25 AM »

How short are you talking?

Under 1 min?

30 to 45 seconds usually for me.  Sometimes I will do the five deep breathes and right into the next set without dropping the weights also.  It all depends on what I'm training for. 
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Montague
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« Reply #79 on: November 12, 2009, 03:44:04 AM »

I know that guys made fantastic gains doing the 20-rep breathing squats scheme.
JPM has done (and recommends) applying the same principle to other compound exercises as well.

My question:
During that deep breathing pause, do you keep any tension on the muscle, rack the weight, or hold it in lockout, etc?
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LatsMcGee
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« Reply #80 on: November 12, 2009, 03:58:10 AM »

I know that guys made fantastic gains doing the 20-rep breathing squats scheme.
JPM has done (and recommends) applying the same principle to other compound exercises as well.

My question:
During that deep breathing pause, do you keep any tension on the muscle, rack the weight, or hold it in lockout, etc?

Yes,  on DB curls I will not set the weight down but I will ease up on the tension a little bit by backing off a bit on the grip.  I don't set the weights down though. 

I really like to do 20 rep sets with the upright row,  I get an evil burn in my shoulders from it. 
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Montague
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« Reply #81 on: November 12, 2009, 04:02:40 AM »

Okay, I'm gonna try it.

We'll use the uprights as an example:
How many sets do you typically do like that?
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LatsMcGee
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« Reply #82 on: November 12, 2009, 04:13:18 AM »

Okay, I'm gonna try it.

We'll use the uprights as an example:
How many sets do you typically do like that?

If I do the rows for 20 reps I just do the one set with my 10 rep max,  just like with the squats.  Usually I am doing the 6x6 scheme though.  I am forcing myself to stop doing 6x6 for a while though now,  I go back to it too much. 
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Montague
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« Reply #83 on: November 12, 2009, 04:21:13 AM »

Good stuff.
Thanks, as always.
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LatsMcGee
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« Reply #84 on: November 12, 2009, 04:25:59 AM »

Good stuff.
Thanks, as always.

Anytime. 
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Montague
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« Reply #85 on: February 12, 2010, 09:21:29 AM »

c. 1940's/50's footage of Vince:


<a href="http://www.youtube.com/watch?v=3ux17XVy0n0" target="_blank">http://www.youtube.com/watch?v=3ux17XVy0n0</a>


<a href="http://www.youtube.com/watch?v=iPtZxoOU4zQ" target="_blank">http://www.youtube.com/watch?v=iPtZxoOU4zQ</a>
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« Reply #86 on: February 12, 2010, 09:47:08 AM »

i read vince's book..his diet techniques seem to be outdated...but the training principles are top notch...i especially loved the gironda dip bar..in a V instead of parallel...only had one gym that had that...
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footloose and fancy free
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« Reply #87 on: February 12, 2010, 12:03:31 PM »

Vince seemed to be on the right track with the low carb/high healthy fat idea - long before Dr. Atkins came along.

All of your body’s steroid hormones – including the gonadotropic ones – are cholesterol derivatives, so it makes sense that healthy fat sources (fish & olive oil, egg yolks, etc.) have a positive influence on your own natural hormone levels.
Vince also knew that consuming fats WITH carbs was a recipe for fat storage.

But, some of his dietary principles became less important with the increasing popularity of anabolics use.
These days, even advancements in research and some OTC supplements also make the job easier.
But, many of today’s successful diet plans – particularly for the natural trainer – have a strong base in Vince’s protocol.


You’re also right about the v-bars being far superior to the parallel ones – at least for chest activation. If you’re fortunate enough to have parallel bars that are at least a bit wider apart, you can position your hands on the butt of the handles, angling your knuckles inwards enough to simulate the v-bar grip.
JPM taught me that.

So long as your elbows are flaring out to the sides, you can get the right feeling. Larry Scott described it as imagining you're pulling/squeezing your elbows in towards the body. That, along with the concave body arch should provide the desired contraction.

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Montague
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« Reply #88 on: April 29, 2010, 04:21:45 PM »

I think it’s about time for a bump to this excellent thread, so, for Lats (or anyone else)…

In some of his articles, Vince mentioned using the heavy cream during the fat loss phase – in conjunction with extremely low carbs, of course.
I know his favorite pre-contest diet consisted of steak & eggs throughout the day.
We also know that dairy can make many folks hold a good bit of water.

At what point did Vince have his guys cut out the heavy dairy?
Or, am I incorrect in presuming he did?
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LatsMcGee
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« Reply #89 on: April 29, 2010, 08:28:08 PM »

I think it’s about time for a bump to this excellent thread, so, for Lats (or anyone else)…

In some of his articles, Vince mentioned using the heavy cream during the fat loss phase – in conjunction with extremely low carbs, of course.
I know his favorite pre-contest diet consisted of steak & eggs throughout the day.
We also know that dairy can make many folks hold a good bit of water.

At what point did Vince have his guys cut out the heavy dairy?
Or, am I incorrect in presuming he did?

I know with some guys Vince wouldn't cut the heavy cream at all during prep.  Some guys suicided there last few weeks with Vince and lived on lver tabs alone,  Makkaway did that for several shows.  I don't think Vince would ever advocate that. 
I know that Don Howarth pretty much much never cut his fats out.
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Montague
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« Reply #90 on: April 30, 2010, 06:02:23 AM »

Thanks.
I’m an extremely firm believer in the superiority of fats over carbs.

I grew a good bit in a short time over the winter with the cream (and other principles discussed in this thread).
However, I know the dairy “puffed” me a bit with fluid retention – I’m just one of those people.

Also, my diet wasn’t as clean as it should have been (carb-wise), so I did gain a little fat.
But I’m certainly beginning to understand the value and legitimacy of what these guys did back then.
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Montague
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« Reply #91 on: June 17, 2010, 08:33:03 PM »

Lats:
Poliquin has mentioned that Vince used a version of the “10-sets” principle - similar to GVT, but a little different.

Are you familiar with Vince’s work regarding this protocol?
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LatsMcGee
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« Reply #92 on: June 17, 2010, 11:10:14 PM »

Lats:
Poliquin has mentioned that Vince used a version of the “10-sets” principle - similar to GVT, but a little different.

Are you familiar with Vince’s work regarding this protocol?


Vince's version of the protocal was a bit different.  Vince advocated using 10 of 10 for one muscle group only for 3 or 4 weeks twice a week.  During that period he recommend 3x8 for other muscle groups.  He used 10 of 10 to bring up lagging muscle groups.  Vince was adament that if you upped the volume in a lagging area you needed to compensate by decreasing volume in the non problem areas for proper recovery and balance. 
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Montague
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« Reply #93 on: June 18, 2010, 04:36:18 AM »

Interesting.
Thanks!
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tallgerman
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« Reply #94 on: September 07, 2010, 09:26:42 PM »

Manual for Gym Instructions
Posted Monday, October 23, 2006

Filed under Training


(IronMan Magazine Jan 1977 Vol. 36 No. 2)

1. Develop illusion of width across chest (parallel dips, dip slide or ped push-ups.)

2. Increase chest measurement by accentuating taper (Terris Major) with short pull (chest concave, elbows wide) not lats

3. Bring up arm measurement with peak bicep (Spider bench) double contraction

4. Pull out middle tricep for corresponding line of measurement on tape, with pulley push down (elbows firm to body and thumbs on top of bar.)

5. Bring out dramatic illusion of width by using DB laterals or shoulder width upright rowing. Laterals are tilted down (front bell - elbows bent.)

6. Give no abdominal work of any kind or you will stop all muscle growth.

7. Give forearm work seated on bench (straddle and actually lay bar on bench each rep (singles).) Thumbs must be under bar. Forearms and wrists are on top of thighs with wrists hanging over knees.

8. Reverse BB curls are done with collar width grip and bar rubs body on the curl and down. Hacks are done in Frog Squat position, heels together and back under hips. Toes are wide - 12 inches.

9. Calves are always done with shoes 4" wide and come up on big toe drawing heel together at top of movement (knees are unlocked).

Nutrition will not be discussed because nutrition is highly individualized.

Do not deviate from these exercises because anything other than this routine will not cause super fast visual results.

Is this the best beginner workout summary? Wtf  is spider bench?  hack squat on machine or barbel?
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LatsMcGee
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« Reply #95 on: September 08, 2010, 03:17:47 AM »

Is this the best beginner workout summary? Wtf  is spider bench?  hack squat on machine or barbel?

hacks can be done on a machine or with a barbell.

to make a spider bench all you really have to do is take the seat out of your gyms current preacher curl apparatus and do your curls from the other side of the bench. 

Hope this helps. 
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Montague
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« Reply #96 on: September 08, 2010, 02:50:32 PM »

to make a spider bench all you really have to do is take the seat out of your gyms current preacher curl apparatus and do your curls from the other side of the bench.  

Hope this helps.  


^^ Excellent advice.
Larry Scott metioned & demonstrated doing just that in some of his seminars, as well, quite a few others have used the preacher bench in that manner.
You can also lay prone on an inclined bench and curl from that position, which mimics Larry's "spider-curl" bench minus the elbow rests.

There are also other variations that will accomplish similar effects.
The principle idea is to get those elbows away from your sides.


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the anabolic mon
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« Reply #97 on: September 08, 2010, 04:55:32 PM »

Bump for good info, not the usual outright lies from the Weider camp.
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Montague
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« Reply #98 on: September 08, 2010, 05:32:41 PM »

Bump for good info, not the usual outright lies from the Weider camp.



Yes, this thread deserves to be bumped more often than it is.
Lats did one hell of a job here!
 Cool
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LatsMcGee
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« Reply #99 on: September 09, 2010, 02:46:58 AM »

Thanks guys,  I think it's my civic duty to share this kind of stuff with people.  Still way too many in the dark about this stuff these days. 
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